Place the pulleys at the lowest position and select the same resistance level for each one.

Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an underhand grip so that your palms are facing forward and move one foot forward.

Start with your hands below your waist and your arms fully extended.

Keep a slight bend in your elbows as you raise your arms upward and towards the middle of your torso. Make sure that you are flexing your chest. Your hands should end up being right in front of your chest.

Abs Exercises

Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.

Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.

Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.

Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.

Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.

Place your forearms on the ground with your elbows aligned beneath your shoulders. Keep your arms parallel to your body at about shoulder width distance. (You should be in a push-up position, only on your forearms rather than your hands).

Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful to not to lock or hyperextend your knees.

Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back. Contract your abdominals to keep yourself up and prevent your booty from sticking up.

Keep your back flat and hold the position for as long as possible without compromising form.